Peanut Butter - Health Benefits and Nutrition - Perfect Snack for your Fitness!

What is Peanut Butter?

Peanut butter is the creamy and ground form of peanuts made after dry roasting them. About 90% of peanut butter consists of peanuts, while the rest of the 10% incorporates vegetable oil, salts, dextrose, and corn syrup to improve flavour and smoothness. Decadent and loaded with nutrients, peanut butter is consumed worldwide. It is also a substitute for milk because of its low calorie and high protein retention. People eat it with sandwiches, salads, biscuits, and many other foods. Peanut butter is a firm favourite among adults and children alike. Although tasty, many people wonder about the health benefits of peanut butter. Peanuts and peanut butter contain nutrients that may boost a person's heart health and improve blood sugar levels. How people use peanut butter in their diet can help them lose weight or put on pounds during weight training or bodybuilding. However, peanut butter is high in calories and fat, so people should enjoy it in moderation.

Nutritional benefits of peanut butter

Peanut butter contains many proteins, vitamins, and minerals like magnesium, potassium, and zinc. Peanut butter has a lot of calories, saturated fat, and sodium.

Health benefits of peanut butter

Eating peanut butter in moderation and as part of an overall healthful diet may provide the following benefits:

1. Loss of weight

Peanuts and other nuts can help people keep their weight in check or even lose weight. Because of their protein, fat, and fibre content, peanuts may improve satiety or the feeling of fullness.

2. Improving heart health

ChiltanPure Peanut butter contains many nutrients that can improve heart health. A high intake of nuts may be associated with a lower risk of death from heart disease or other causes. Peanuts, in particular, are a low-cost way for some people to improve their heart health.

3. Body Building

Peanut butter is a simple way to up your calorie intake. Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons. Although calorie amounts vary depending on stature, activity level, and metabolic rate, the typical daily recommended calorie intake for women ranges between 1,600 and 2,400 calories per day and up to 3,000 calories per day for men. ChiltanPure Peanut butter is an easy way to increase calorie and unsaturated fat intake due to its high-calorie content.

4. Controlling blood sugar levels

Peanut butter is a low-carbohydrate food with a high fat and protein content and some fibre. Because of these characteristics, peanut butter with no added sugar has no significant effect on blood glucose levels. ChiltanPure Peanut butter is high in magnesium, an essential nutrient for people with diabetes. Continuously high blood sugar levels may lower magnesium levels in the body, and low magnesium levels have been linked to type 2 diabetes and prediabetes.

5. Lowering the risk of breast cancer

Eating peanut butter significantly as a child may lower the risk of benign breast disease (BBD), increasing breast cancer risk. Those who ate peanut butter and these other foods had a significantly lower risk of developing breast cancer, even if they had a family history of the disease.

6. High in antioxidants

Like most whole foods, Peanut butter contains more than just the essential vitamins and minerals. It also has a lot of other biologically active nutrients, which can be beneficial to your health. ChiltanPure Peanut butter is high in antioxidants such as p-coumaric acid, which may help with arthritis. It also contains resveratrol, linked to a reduced risk of heart disease and other chronic diseases.

7. Prevent Cancer

Vitamin E, flavonoids, and polyphenol are all in high peanut butter concentrations. These components protect cells by preventing oxidative damage caused by damaging free radicals. It prevents improper tumour growth and the emergence of tumours in the lungs, liver, stomach, intestines, gall bladder, pancreas, and kidneys later on in life.

8. Can be a Good Protein Source

Peanut butter (100 g) may have a high protein content (25 - 30 g). Proteins we eat are broken down into amino acids, which are then used in every cell of the body to repair and build it.

9. Lower Cholesterol Levels

Peanuts contain compounds such as resveratrol, phenolic acids, flavonoids, and phytosterols that block cholesterol absorption entirely from the diet. Peanut butter's fat content is likely nearly equal to olive oil's fat content and is high in polyunsaturated and monounsaturated fats. Because these fats are unsaturated, they are safe to consume and pose no risk to the heart. ChiltanPure Peanut butter's unsaturated fats can help lower harmful cholesterol levels (LDL) and may promote the circulation of good cholesterol (high-density lipoprotein).

10. May Prevent Type 2 Diabetes

Consuming peanut butter may also help to lower the risk of type 2 diabetes. Peanuts are high in protein and unsaturated fats, linked to increased insulin sensitivity.

11. Good Source of Vitamins

Peanut butter contains numerous vitamins that can help our bodies function correctly. It contains vitamin A, which can help with vision, and vitamin C, which can help boost the immune system and heal superficial ulcers faster. On the other hand, vitamin E, found in peanut butter, is an essential micronutrient that our bodies require to dissolve complex fatty acid structures and fat blockages in the arteries.

12. Reduces the risk of gallstones

Overweight, crash diets, certain types of cholesterol drugs, and birth control pills contribute to gallstones, a significant health risk in developed countries. The study of peanut and nut consumption about the risk of gallstones found that women who consumed peanut butter and nuts regularly may have reduced their risk of developing gallstones over a two-decade period.

13. Potentially high in dietary fibre

Dietary fibre is an essential component of our diet because a lack of fibre can lead to various health problems and diseases such as constipation, diabetes, cholesterol, and various heart diseases.

How do you add peanut butter to your diet?

It's simple to eat more peanut butter, and it can be too easy sometimes, so be mindful of your intake to avoid eating more calories than you need in a day. Keep in mind that two tablespoons of peanut butter contain nearly 200 calories. People can incorporate peanut butter into their diets by doing the following:

• Make classic peanut butter and jelly sandwich using the whole fruit, low sugar jelly, and whole-grain bread.
• Spread peanut butter on rice cakes and top with slices of banana.
• Using lime juice, rice vinegar, soy sauce, and honey, make a Thai peanut dressing for salads.
• Make smoothies more filling by adding a spoonful of nut butter.
• Add peanut butter to yoghurt or hot oatmeal.

Allergy to Peanuts

Some people are allergic to peanuts, which can be fatal in some cases. If you have a peanut allergy, avoid all peanut products.

Storage Tips

• Protect from direct sunlight.
• Keep in a cool and dry place.
• Please keep it away from smell and humidity.